Gironda Sternum Chin Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Trapezius, Brachioradialis, Teres Major, Pectoralis Major Sternal Head, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 6.5
- Alternate Names
- Sternum Chin-up
How to: Gironda Sternum Chin
- Start by grasping the pull-up bar with an underhand grip, hands shoulder-width apart.
- Engage your core and pull your chest towards the bar, focusing on using your back muscles.
- Continue pulling until your chest touches the bar, keeping your elbows close to your body.
- Slowly lower yourself back down to the start position, fully extending your arms before repeating.
Common Mistakes
- Not pulling the chin over the bar properly.
- Swinging the body instead of engaging the muscles.
- Not fully extending the arms when lowering.
Modifications
- Use an assisted pull-up machine to aid while you build strength.
- Perform negative chin-ups by slowly lowering your body from the top position.
Tips
- Engage your core throughout the movement to maintain proper body alignment.
- Ensure your body is straight when beginning the pull-up to maximize muscle engagement.
- Use a controlled motion to lower back down to avoid injury.
Gironda Sternum Chin Alternatives
Tags
back
pull-up
strength
body weight
latissimus dorsi
upper body